Breathwork 4-7-8

This breathwork meditation is designed to guide you into a state of deep relaxation and clarity. Through gentle, intentional breathing, you’ll calm your nervous system, quiet the mind, and create space for inner stillness. Whether you're seeking focus, emotional balance, or a moment of peace, this practice will help you reconnect with yourself and the present moment.

Simply find a comfortable position, follow the rhythm of your breath, and allow yourself to unwind.

Transcript

Welcome to your breathwork meditation.

I'm so glad you're here,

Taking this time just for yourself.

Breathwork is a simple yet powerful way to ease your mind,

Calm your body and bring yourself back to center.

Today we'll be practicing a technique called 4-7-8 breathing.

You can do this practice either sitting comfortably or lying down,

Whatever feels best for you.

Take a moment to settle in.

Make any adjustments you need and let your body relax.

Here's how the 4-7-8 breath works.

You will gently inhale through your nose for a count of 4.

Then you will hold your breath softly for a count of 7.

And finally you'll exhale slowly through your mouth for a count of 8.

We will go through 3 rounds of 3 sets of 4-7-8 breaths.

There is no rush,

No need for perfection.

Just let your breath flow and follow along as best as you can.

After the guided portion,

You'll simply continue listening to the music.

Let it carry you into a deeper state of calm.

Just rest and enjoy this time.

Let's begin.

Close your eyes if that feels comfortable.

Or simply soften your gaze.

Allow your shoulders to drop.

Allow your jaw to relax.

And your hands to rest naturally.

Take a moment to notice your breath as it is,

Without trying to change it.

Just feeling the gentle rhythm.

Let's start together.

Breathe in through your nose.

Hold your breath gently.

Exhale.

Breathe in.

Hold.

Exhale.

Breathe in.

Hold.

Exhale.

Exhale and breathe normally.

Now let's begin the next round.

Inhale.

Exhale.

Hold.

Exhale.

Inhale.

Hold.

Exhale.

Inhale.

Hold.

Exhale.

Breathe naturally.

Now let's move into the final round.

Breathe in deeply.

Hold.

Hold.

Breathe in.

Hold.

Hold.

Breathe in.

Hold.

Exhale.

Four,

Five,

Six,

Seven,

Eight.

Now let your breath return to its natural rhythm.

There is no need to control it anymore.

Just let it flow easily.

Feel how your body is soft and heavy.

How your mind is quiet and clear.

Continue listening to the music,

Letting it carry you deeper into stillness.

This is your time to simply be.

No effort,

No expectations.

Just rest,

Breathe and let go.

When you feel ready,

Gently bring yourself back to the room.

Carrying this sense of calm with you into the rest of your day.

Thank you for joining me in this practice.

Take care and I hope to see you soon.

You got this!

Reviews

That was fantastic. I feel very centred now. Thank you 🙏

Calming, empowering and reassuring practice. I found the kind words of support really helpful in taking off any pressure. Thank you 🙏🏽